Technology 'controls' us, increasing screen time and affecting essential brain chemicals. Digital wellness prioritizes humans over technology, requiring a tailored detox plan. Replace smartphones with simple cell phones, take periodic breaks, and seek balance to avoid interference and cognitive burnout.

The technology that 'connects' us also 'controls' us (to know more, add the film 'The Social Dilemma' to your watchlist!). The digital behaviors of human beings across all age groups may be considered one of the most profound changes mankind has ever witnessed. The COVID-19 pandemic, which led to the widespread use of online platforms on a precautionary note, resulted in adults and children getting accustomed to prolonged hours of screen time.

The Impact of Screen Time on Brain Chemistry & Health

Experts say adults should limit screen time outside of work to less than two hours per day, while it is estimated that an average Indian spends about 6 hours—which is nearly 25% of one's lifespan! Prolonged hours of screen time cause a significant imbalance in essential brain chemicals: dopamine (the reward chemical), serotonin (mood stabilizer), and melatonin (sleep cycle regulator), which are critical for optimal brain wellness.

Major Health Hazards of Screen Overuse:

  • Cognitive Effects: Poor focus and attention (brain fogging) and premature memory decline.
  • Physical Ailments: Eye strain, neck and back pain, and weight gain from physical inactivity.
  • Sleep & Mental Health: Disrupted sleep hygiene, heightened anxiety, depression, and poor interpersonal relationships.

Understanding Digital Wellness

Digital wellness means adopting a lifestyle that puts humans first and above technology. Adopting such a lifestyle can initially make one feel anxious or lost, or develop a fear of missing out (FOMO) on important updates—and it's completely okay to feel that way. Gradually, as you adopt a digital detox plan tailored to your lifestyle, you will start to feel better and regain a natural balance between screen time and brain health.

Your Digital Detox Checklist

Here is a practical checklist to guide your digital detox journey:

  • Declutter Mobile Home Screens: Turn off non-priority notifications and updates. Unsubscribe from unnecessary chat groups, newsletters, and mailing lists. Set strict app schedules—enforce no screen time at the dining table and at least one hour prior to sleep. If you can't bear to be without your device, try switching it to airplane mode for periods of the day, or replace your smartphone with a basic cell phone that cannot support apps.
  • Be Intentional and Selective: Use technology purposefully rather than out of habitual impulse.
  • Create Tech-Free Zones: Designate tech-free areas and times both at home and at the workplace. Elders should set a positive example for younger family members to follow.
  • Take Periodic Breaks: Schedule a 24-hour digital detox challenge and invite peers or family to participate to make the process engaging.
  • Re-engage with the Real World: Replace screen time with outdoor physical activities, such as going for a walk in a park.
  • Cultivate Offline Hobbies: Spend quality time engaging in activities that bring genuine happiness and fulfillment.
  • Read Physical Books: Try reading a good old-fashioned paper book for a change instead of a digital e-reader.
  • Embrace Life Beyond Social Media: Learn the art of living meaningfully beyond social platforms under expert guidance.

When to Seek Professional Help

All of us use technology constantly, making it hard at times to discern whether screen habits have become problematic. If screen time begins to interfere with your daily functioning, sleep hygiene, or overall well-being, or if you experience persistent digital burnout, it is time to schedule a structured digital detox and consult a specialist.

Author: By Dr. Rajesh Reddy Sannareddy, Senior Consultant Neurosurgeon, Citizens Specialty Hospital